Low testosterone is a common health problem in men that can negatively impact their sex drive, energy levels, mental health, muscle and bone strength, and more. If your body’s testosterone levels are low, you might want to start exercising to fix that.
According to medical professionals, exercising can indeed boost testosterone. However, there are some types of exercises that can cause an increase a lot more effectively than the others.
If you exercise regularly, you can:
- Build muscles – Having strong and healthy muscles not only makes you look good and feel good, but it also enhances your body’s testosterone levels.
- Maintain healthy weight – One study found that people who are overweight or obese tend to have low testosterone levels. So, through exercise and dieting, you can lose weight or maintain a healthy weight, and lower your risk of obesity.
What exercises can boost testosterone?
There are two types of exercises that are regarded as the most effective when it comes to increasing testosterone levels in the body. They are weight lifting and high-intensity interval training.
Research has found that weight lifting is the best type of exercise to increase your testosterone levels. If you lift heavy weights, your muscle mass will increase, causing a rise in the testosterone production in the body.
Health and fitness experts suggest weight lifting routines that target the large muscle groups in the body, such as the chest, back, hamstrings, and quadriceps, as well as the smaller ones, such as the shoulders, calves, and biceps. By doing two sets of three reps to five reps per session, you can strengthen your body, speed up your metabolism, and lower your risk of injuries.
If you have not tried weight lifting before, it is best to go to your nearest gym and be under the supervision of a personal trainer. Weight lifting can be dangerous if you lack the knowledge, and you might just end up hurting or injuring yourself.
High-intensity interval training
Various studies have found that high-intensity interval training can raise the body’s testosterone levels. According to an expert, doing high-intensity interval training two to three times a week for 30 minutes to 45 minutes not only increases testosterone but also promotes good cardiovascular health, muscle mass and strength, stamina and endurance, and immune function.
Some examples of high-intensity interval training exercises that you can do at home or at the gym are:
- Jump squats
- Butt kicks
- Forearm plank
- Jumping lunges
- Alternating side lunges
- Mountain climbers
On your exercise days, set aside 30 minutes of your day for your high-intensity interval training. You can do multiple 45-second sets, and then take 30-second rests in between. Remember to not go more than half an hour nor do this on a daily basis, as you are only increasing your risk of injuries. You should give your body at least one day to rest, repair, and recover.
What is the best time of day to exercise to boost testosterone?
If you can, do a cardio exercise session early in the morning, probably before you go to work or school, and then weight lifting or high-intensity interval training in the afternoon once you get home. Many health and fitness experts say that this is the most efficient exercise routine for the optimal boosting of the body’s testosterone levels.
However, do not despair if you are too tired after work to work out, or if you do not have enough time to squeeze in two exercises sessions in a day. You can just choose to do one exercise session per day and pick whatever time of day works for you, and still avail of some of the amazing benefits that exercise can do for your testosterone levels, though at a slower rate.
Why is it important to increase testosterone?
Maintaining normal testosterone levels in the body is crucial to your overall health and wellbeing. If you have low testosterone levels, there are many negative side effects that may arise. Some common examples are:
Low sex drive
Men with low testosterone suffer from a reduced sex drive. As a result, they and their sex partners are left disappointed and frustrated in the bedroom.
Low testosterone levels in the body can make getting an erection or keeping an erection difficult. If it happens frequently, having fun and pleasurable sex will become unattainable. Over time, this may lead to an inactive sex life or erectile dysfunction.
Testosterone contributes to the production of healthy sperm, so a shortage of it can lead to the body not being able to produce enough sperm with good structure and motility for fertilization and reproduction.
Increased body fat
Because testosterone helps in the distribution of body fat, a lack of it may cause an increase in body fat, weight gain, and higher risk of high cholesterol, obesity, and other health problems.
Reduced muscle and bone strength
One of the most important roles of testosterone is in the growth and development of strong muscles and bones. So, if the testosterone levels in the body are low, there will be a decline in your muscle mass and bone density, making you prone to injuries, disorders, and other diseases.
Body hair loss
The growth of body hair, such as facial hair, pubic hair, and chest hair, is facilitated by testosterone. Once your testosterone levels decline, you will notice a decrease in your body hair.
Low energy levels
Having low testosterone may leave you with low energy levels, and cause you to feel tired and exhausted easily.
Certain studies have found that there exists a link between testosterone and sleep. Those with low testosterone levels were found to have an increased risk of insomnia, sleep apnea, and other sleeping problems.
Mental health issues
Hormone imbalances in the body can affect your mental health. If you lack testosterone, you may become depressed, anxious, and stressed. You may also experience a dip in your self-confidence, motivation, memory, and concentration.